Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
Emom 5
5 tng power clean&jerks @50% of 1rm pc&pj
rest 1 min
Every 40 sec for 5 times (6.00/6.40/7.20/8.00/8.40)
3 tng power clean&jerks @65% of 1rm pc&pj
rest 1 min
Every 20 sec for 5 times (10.20/10.40/11.00/11.20/11.40)
1 power clean&jerks @80% of 1rm pc&pj

then

5 sets of squat + split jerk @70-80% of 1rm clean&jerk
rest 1-2 min bwn sets

Metcon

3 rounds with treshold pace
30/24 calories rowing
400m run
30/24 calories rowing
15/12 cal air bike @fast pace
vedä easy mod pacella tuo soutu/juoksu ja ainoastaan air bikella sit mennään kovempaa välissä.
n. 20 min setti vähän molemmin puolin.

Cool down
10-15 min bike erg/fast walk